Number 1 Fuel Tip For Youth Athlete Sports Nutrition:
Eat plenty of carbs! An ideal diet should include between 45%-65% carbohydrates. You get around four kilocalories of energy from one gram of carbohydrate. The glucose provided from carbohydrates provides you with the energy your body needs. In your body, glucose is stored as glycogen in your muscles and liver. So what foods should you eat to make up your carb intake? Fruit and vegetables, whole grains, milk and yoghurt are amongst some of the great carbs that will help you get to the finish line.
Number 2 Fuel Tip For Youth Athlete Sports Nutrition:
Protein means power! Protein should make up approximately 10%-30% of your diet. Again you will get four kilocalories from one gram of protein. So what does the protein do in your body? It doesn’t just fuel you, it repairs your body. Muscle, skin, and nails all love protein. Eat meat, poultry, eggs, fish, nuts, beans and dairy to make up your protein intake. For a short exercise session or light workout, protein won’t work as your primary energy source.
Fats can be good! A more calorie-dense energy source, one gram of fat will give you nine kilocalories, although it is more difficult for your body to use. Fats should make up 25%-35% of your daily diet, but do make sure that saturated fats make up no more than 10%. Eat good fats like nuts and seeds, olives and lean meats, fish and poultry.
There you have it, a few top fuel tips to give you great sports nutrition as you reach for the stars. Don’t forget the importance of fluids (especially water). Dehydration can not only reduce your performance but also leave you with health risks. A few hours before your activity, be sure to drink around 400-600ml of water. During your activity, a good rule is to drink around 150-300ml of fluid every 15 minutes.
Is youth athlete sports nutrition really that difficult to understand? Not at all! Just remember, if you want to reach the finish line, you need your fuel!